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Thread: Assistance exercises

  1. #1
    Shoulda been a meso... puny_ectomorph's Avatar
    Join Date
    Aug 2002

    Assistance exercises

    Good morning all,

    I've been considering switching from my current full-body, 2x a week routine (A day: squats, benches, powercleans, B day: deadlifts, BO rows, DB benches) to a standard 3-days-a-week powerlifting type (squat monday, bench wednesday, deads friday). This is mostly due to my having problems continuing to add bulk, and because my three core lifts need some major work.

    I'm currently benching 160 for 5 reps, squatting 235 for 5 reps, and deadlifting 245 for 5.

    My question is concering assistance exercises. I have a vague idea of what my weak points are, but am not sure what exercises and what set/rep range I should use for them. I use 5x5 for the core lifts.

    My weak pts are as follows:
    Bench: tris and delts are very weak, perhaps the weakest part of my body
    Squat: abdominals, adductors (groin muscles), lower back (the spinal erectors, I think?)
    Deadlift: I'm not sure; my deadlifts have progressed well and I have not detected any inherent weakness yet, however my traps may need work

    Suggestions and advice would be very welcome.

    Last edited by puny_ectomorph; 03-12-2006 at 09:12 AM.
    height 5'10
    weight 187

    Currently dl'ing 255 for 3 reps x 8 sets
    350 lb deadlift by Feb. 2007

    "Squats and milk and nevermind if the principle is twenty years old." -Randall J. Strossen

    "They don't know much about nutritional science, but they know enough to stick to the three basic food groups: Tex-Mex, Cajun and ranch." -Paul Kelso

  2. #2
    SFW! drew's Avatar
    Join Date
    May 2003
    Bench assistance: Any close grip pressing and extensions would be good. Also some overhead pressing (if your shoulders can handle it) any kind of rowing for the lats and some light shoulder work.

    Squat/DL assistance: GMs, GHR, RDL, pullthroughs, heavy ab work.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220


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